30WOD2D22 – Turning The Corner

hammer timeJust like I said last time, the cardio aspect of my workouts is currently dominating what I do. There is a lot of HIIT but also more actual running than I have done in a very long time. Not that I like it, in fact I hate it but I am finding it’s giving me a feeling of elasticity and mobility that I haven’t felt in a while. It is still a challenge, lumbering around at my weight is never easy but as the weight falls slowly I am starting to notice small differences in my physique. So now of course it’s time to put the hammer down since a little is good, a lot must be better!

I am a bit disorganized with the WODs, that is the nature of doing these workouts, and although it seems an easy thing to do, just do the posted workout every day, it’s not that simple. The problem lies in my desire to keep up with my basic strength workouts at the same time. Also, there are several things that are posted as workouts that I am just not willing or able to do. But here’s the thing. For the next 8 days (what is remaining of the 30WOD2) I will do what is on the site, no exceptions. I may modify a little but I won’t sub it out. The truth is that in the last 22 days of the 30WOD2 I have actually only managed 12 workouts with a couple of bench days and 6 pure cardio runs. I guess it is just the timing, but for some reason just obeying the posted workout doesn’t work 100% for me.

I have a few days in the bank from workouts I didn’t do so here is a plan for the next few days (this is going to hurt). And there are handstand pushups too!!!

20 Min AMRAP
Power Cleans @ 135#/95#
Perform as many UB power cleans as possible. When you break complete a 400m run.
Repeat for 20 min. Score total power cleans

Metcon (Time)
For Time
300 DU
100 Push Press @ 95#/65#

Metcon (Time)
Deadlifts @ 225#/155#
Box Jumps @ 24″/20″

Metcon (Time)
For Time
1 mile run
50 Overhead Squats @ 135#/95#
200 Sit-ups
150 DU
50 Sumo Deadlift Highpulls @ 135#/95#
100 Box Jump Overs @ 24″/20″
40 min time cap

Metcon (Time)
400m run
16 C2B Pull-ups
9 Strict HSPU
25 min time cap


30WOD2D6-8 – Vague Control And End Of Year Blues

cardio spanishIt’s weird but my cardio has been creeping up as a major factor in my workouts of late. I am getting used to “running” again and my cardio seems to be increasing somewhat. That means that my progress with 30WOD is slow, in fact I am only on day 8 as I write this of 14 days. Not to worry, however as I noted in my last post my handstand practice which I was keen to start over has really not happened. At least not so far. I have done a few handstands but I have not spent any time into the skill which is what I need to do in order to progress.
My last few days look like this with the 2 miles being at a leisurely pace just to get my legs used to the pounding once again.

Tuesday, 05/12/2015 44 30WOD2D6 3R 100 DU 25KB Swing 20 boxJ 15 Burpee
Wednesday, 05/13/2015 45 Cardio 2 miles – cisco
Thursday, 05/14/2015 46 Cardio 2 miles – cisco
Friday, 05/15/2015 47 30WOD2D7 75 squats 50 Pcleans 100 walking lunge for time.
Saturday, 05/16/2015 off
Sunday, 05/17/2015 48 Ran 2 miles plus 100 reps of OHP
Monday, 05/18/2015 49 30WOD2D8 Wonderland plus 90 reps each of 95lb clean and pullups sets of 5
Tuesday, 05/19/2015 50 Bench for 200 reps

Just like last time, the loose approach has allowed me too much latitude and for some reason I have been over subbing with the cardio. I do feel a bit better, my heavyness in my legs is mostly gone and I do feel a little looser however I think the running may have compounded my back pain that I had on Sunday.

I am once more frustrated with my slow progress, and each day I have a minor debate about why I should or should not cut back further and try to accelerate my progress. Not only because it’s summer and I would like to go to splash works without scaring the public but also because after my back pain last week I am reminded that being 255lbs is a big job in itself. Even dropping down to 240 would be great progress, but it seems I am cursed to repeat this forever or… is there a decision / change point on my dashboard?

It’s competition week this week in Pickering so I actually only have a 2 day work week which is nice for rest but not great for all the work I need to get done. Also, my girls are under pressure to outperform what they did in Orangeville so tensions are high as we get closer to march in. There are some skills that have gone missing, some that need to be redeveloped regardless of if they will be used or not and of course with one eye on the future some skills that need to be learned. We have 4 weeks left until the end of the season and then another 2 until the end of the year.
The big question is who will stay around for next year? We know the groups are going to be different due to level changes and ages, some may leave, some may arrive but I know for sure that there are some kids I consider to be my core girls. I hope that among everything else that they stay. It’s a tough part of the year, the kids have to decide about next year while their heads are still filled with the dread and stress of competition. I have to agree on the distribution of athletes and develop more stringent testing and evaluations for the coming year. It’s a busy time but with the summer at hand, most faces are smiling.

30WOD2D5 – Settling But No Handstand

cartwheelIt’s day 5 of 30WOD, which with the additional work I have been doing is actually day 7. So far here is a breakdown of what has happened…

Monday, 05/04/2015 30WODD1 – 5R 5PClean 10BoxJ 5OHP 10KBSwing
Tuesday, 05/05/2015 30WODD2 – 6 min plank and 5 min each of skips pushups stepups and situps
Wednesday, 05/06/2015 30WOD2D3 – OHS 2-2-2-2-2 4R of 400m run & 12 strict chinups
Thursday, 05/07/2015 Coaching – 80 free dips and 80 drop set curls
Friday, 05/08/2015 41 30WOD2D4 3R 50DU 20 boxj and 15 t2b
Saturday, 05/09/2015 Bench Heavy day to 365lbs – 190 reps
Sunday, 05/10/2015 30WOD2D5 5R 20 Wallball and 15 hang cleans

Conspicuous by it’s absence is any handstand practice or work of any kind. I have (mostly in vain so far) been trying to get my weight to come down and although I seem to be gaining vascularity and losing some body fat my weight is not moving much. I am currently around 252 which is only 8lbs down from my announced start of cut. I seem to have slipped out of cutting mode which is OK since now I am back into HIIT it should serve the same purpose. I am settling into the 30WOD thing OK, my abs are no longer sore from their rude awakening last week and I am noticing that my heart is responding a little better already which just means I am not still gasping when I get upstairs from working out.

However, I am not so far in that I feel any more mobile. I am going to have to start some mobility work again I think since I have lost a degree of flexibility since the last heavy round I did at the end of last year. Most noticeably my hamstrings are tight, my hips are tight and my general feeling is not one of mobility and agility but rather of brute strength and stability. I like both, but when I feel mobile I feel young and strong not just strong.

This week I commit to trying some handstands, against a wall, in private… Cartwheels are next!!

30WOD2D1/2 – Twitchy

doms or dieSo, being a fan of jumping in the deep end I started 30WOD2 today. Here is the first instalment followed by day 2. Feels come after.

Day 1

Metcon (Time)
5 Power Cleans @ 165#/115#
10 Box Jumps @ 30″/24″
5 S2O @ 165#/115#
10 KB Swings @ 32kg/24kg

30 min time cap
use the same barbell for both bar lifts

Day 2

6 min AMRAP
plank hold on elbows
every time you break you must rest for 30 sec
score total time in plank

Metcon (AMRAP – Reps)
For Reps
5 min cal row
5 min Push-ups
5 min Step-ups @ 24″/20″
5 min Sit-ups

score total reps

So I am not scoring my reps but I have to say I thought I would be able to do a 6 minute plank in 2 parts. I was woefully incorrect. I think it took me 5 parts to get the whole thing done, the last stint was about 30 seconds I think. It’s day 3 right now, I have not looked at the workout but the big question is how do I feel?

I am pretty sore, yesterday was a lot of abs and I am core sore which I hate. I skipped the rowing and did rope jumps instead so my shins hurt too. These have actually been 2 very easy workouts so far, I think it’s a blessing that I started now since I can’t imagine having to do a Fran or a Cindy right now. My legs hurt from the box jumps and steps too which makes no sense since I have been squatting… Ugh there is no rhyme or reason to DOMS I guess. My legs are twitchy too. I had a hard time falling asleep last night because they were twitching. I have enough water, I think my electrolytes are a bit low.

The Return of 30WOD (And my nemesis the free handstand)

bro-you-cant-do-a-handstandAs is customary this time of year I am starting to get the feeling that I should be doing more HIIT and a little less static BB type work. The cure for this feeling last time was 30WOD where I did the Crossfit Ark WOD every day for 30 days. It was such a blur that I can’t even remember how it was, but I will bet it was at the very least a good break from whatever I was doing. It was August of last year when this took hold, but this morning in the car as we were driving to work I was thinking how nice it would be to finish off my cut early and get down to the sub 240’s before June and spend summer at my correct weight. With the way my diet is now and the way my body is feeling I think this is a perfect solution. The question I am sure you are asking is why? What is the driving force for this? Well, I seem to have 2 kinds of workout methodologies at work here. The HIIT method with high tempo heart pounding lighter weights is great for summer especially since I can be outside and have lots of space to work out, whereas the more static Body Building approach with heavy weights, shorter rep counts and isolated bodyparts is better for the winter when I have less room and can pack on a little weight to help with the heavier lifts. The problem is that I can never seem to get these two to play well together. In that vein, then, it’s time for 30WOD2. As a comparison I will show you my last 5 workouts and the last 5 workouts from Crossfit Ark and you will notice immediately what looks to be more fun… I’m not saying what I do on a regular basis is boring, but there is a limit to what you can do when you are framing within that lifting type. Plus last time I never really claimed victory over the free handstand…. That’s all I have to say about that.

So I have a dilemma to face. Do I finish my 26 day Body Beast snip that I was doing or switch straight into 30WOD2 today…

Simon Vs Crossfit

1. Squats, seated extensions, short range hamstring curls
2. T25 Alpha Total Body Circuit
3. Barbell inverted rows and chinups – 175 reps
4. Arms - Barbell curls with db finish. CLose grip bench with free dip finish – 180 reps
5. Shoulders with KB – Clean and press, upright row, front raise – 130 reps

1. Shoulder Press (2-2-2-2-2)
Perform 2 shoulder press every 3 min for 5 sets
score heaviest set

Metcon (Time)
Power Snatch @ 115#/75#

2. For Time
800m run
100 Air Squats
100 Burpees
100 Walking Lunges
800m run
30 min time cap

3. Skill
Spend time 10 minutes accumulating time in a hanging L-sit on the rope.

15 min AMRAP
2 Rope Climbs
3 Power Cleans @ 165#/115#
30 Sit-ups

4. Metcon (AMRAP – Reps)
20 Alternating Tabata Rounds of each:
Calorie Row
Wallball @ 20#/14#
Calorie Row

5. Mobility and Recovery
10 min Hamstring/Glute Stretching

Metcon (Time)
10 Deadlifts @ 275#/190#
20 Pull-Ups
20 min cap